Hamstrings
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Hamstrings
Ayyukan hamstring suna da amfani don ƙarfafa tsokoki a bayan cinyoyin ku, haɓaka motsi, da rage haɗarin rauni yayin ayyukan jiki. Suna da kyau ga 'yan wasa, masu sha'awar motsa jiki, da duk wanda ke neman inganta ƙananan ƙarfin jiki da kwanciyar hankali. Mutane na iya so su yi motsa jiki na hamstring don inganta aikin su a wasanni, taimako a cikin motsi na yau da kullum kamar tafiya ko hawan matakan hawa, da kuma inganta daidaitattun jiki da matsayi.
Yanayinta: tsammanin nuni a nuni Hamstrings
- Lankwasawa a hankali a kwankwason ku, kuma ku runtse jikin ku har sai ya yi daidai da ƙasa, ku tuna ku ɗan durƙusa gwiwoyinku don guje wa takura su.
- Yayin da kuke lanƙwasa gaba, tura kwatangwalo da duwawunku baya kuma ku tsaya tsayin daka, tabbatar da cewa ba ku zagaye bayanku ba.
- Riƙe wannan matsayi na ƴan daƙiƙa, jin shimfiɗa a cikin hamstrings.
- A hankali ku tashi zuwa wurin farawa, kuna matse glutes ɗinku yayin da kuke tsayawa tsaye kuma. Maimaita wannan darasi don adadin da ake so.
Lajin Don yi Hamstrings
- Warm Up: Kafin ka fara aiki a kan hamstrings, tabbatar da dumi sosai. Wannan zai shirya tsokoki don motsa jiki a gaba kuma zai iya taimakawa wajen hana raunuka. Kyakkyawan ɗumi na iya haɗawa da cardio haske, kamar gudu ko tsalle-tsalle, na 'yan mintuna kaɗan.
- Mikewa: Bayan motsa jiki, yana da mahimmanci a shimfiɗa ƙwanƙwasa don taimakawa wajen hana taurin kai da ciwo. Wannan kuma zai iya taimakawa inganta sassaucin ku da kewayon motsi, wanda zai iya haɓaka aikinku gaba ɗaya.
- Kar a yi lodi: Kuskure ɗaya na gama gari shine ƙoƙarin ɗaga nauyi da yawa da wuri. Yana da mahimmanci don farawa da nauyin da za ku iya ɗauka kuma a hankali ƙara shi azaman ƙarfin ku
Hamstrings Tambayoyin Masu Nuna
Shi beginners za su iya Hamstrings?
Ee, tabbas masu farawa za su iya yin motsa jiki na hamstring. Koyaya, yana da mahimmanci a fara da motsa jiki waɗanda suka dace da matakin dacewarsu. Wasu atisayen hamstring na farko sun haɗa da: 1. Glute Bridges: Wannan motsa jiki ba kawai yana aiki da hamstrings ba har ma da glutes da ƙananan baya. 2. Hamstring Curls: Ana iya yin wannan tare da na'ura a dakin motsa jiki ko a gida tare da ƙungiyar juriya. 3. Deadlifts tare da Nauyin Haske: Deadlifts hanya ce mai kyau don shiga hamstrings amma ya kamata a yi tare da ma'aunin nauyi don masu farawa don kula da daidaitaccen tsari da kuma hana rauni. 4. Swiss Ball Hamstring Curls: Wannan motsa jiki yana buƙatar ƙwallon Swiss kuma yana taimakawa wajen inganta daidaituwa yayin da ake nufi da hamstrings. 5. Walking Lunges: Wannan motsa jiki yana shiga jikinka na ƙasa gaba ɗaya, gami da ƙwanƙarar ƙafarka. Ka tuna, yana da mahimmanci koyaushe don dumi kafin fara kowane tsarin motsa jiki kuma a kwantar da hankali daga baya. Hakanan yana da fa'ida don shimfiɗa hamstrings bayan motsa jiki don hana taurin kai da
Me ya sa ya wuce ga Hamstrings?
- Bambancin kwance na karya wata matsala ce ta hamsin wanda ke bunkasa tsokoki daga kusurwoyi daban-daban, samar da cikakkiyar motsa jiki.
- Ƙafar Ƙafar Ƙafar Zama wani bambanci ne wanda ya keɓe ƙwanƙwasa, yana mai da shi aikin motsa jiki mai mahimmanci don ƙarfafa waɗannan tsokoki.
- Glute-Ham Raise shine bambancin Hamstrings mai kalubale wanda ke aiki ba kawai hamstrings ba, har ma da glutes da ƙananan baya.
- Squat na Bulgarian Split Squat shine bambancin Hamstrings wanda kuma ke kaiwa quads, glutes, da core, yana samar da cikakken motsa jiki na jiki.
Me suna da abin da ya sanya ɗaukehawa ga Hamstrings?
- Squats ba wai kawai suna aiki da quadriceps da glutes ba, amma kuma suna shiga cikin hamstrings, suna sa su daidaita motsa jiki wanda ya dace da horo na hamstring.
- Lunges wani motsa jiki ne wanda ya dace da hamstrings saboda suna kai hari ga dukan ƙananan jiki, ciki har da hamstrings, inganta ƙarfin gaba ɗaya da daidaito.
Karin kalmar raɓuwa ga Hamstrings
- Jikin Hamstring Workout
- Ayyukan Ƙarfafa Ƙarfafa Hamstring
- Toning cinya tare da Nauyin Jiki
- Motsa jiki don Hamstrings
- Hamstring da cinya Workouts
- Horon Nauyin Jiki Don Cinyoyi
- Ƙarfafa Hamstrings ba tare da Kayan aiki ba
- Motsa jiki don Hamstrings
- Horon Nauyin Jiki Ga Tsokan Cinya
- Babu kayan aikin Hamstring Exercises